Name: Playbook - Lacey Lyons - W11/D1 Upper Body 1
Uploaded: 2024-08-05T14:11:33.134Z
Duration: 30 min
Description: W11/D1 Upper Body 1

Ashley McCartney

Week 11 starting with an upper body workout! We are so close to the end of this program! Two weeks left let’s finish it strong!

You will have 6 movements and have a total of five rounds for 30 minute workout! 

Work for 40 seconds and have a rest time of 20 seconds

- stand with feet under hips and slight bend to the knees 
- bring to dumbbells to shoulder height and have palms facing you and elbows pointed forward 
- alternate pressing dumbbells overhead

Shoulder press reverse grip alternating

- Raise both the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height and hold on as you bring the one arm down and raise back up
- alternate which arm is holding

Single arm lateral raise static hold

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell across body curls

- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells one at a time back down with control

Dumbbell upright row static hold

- In a high plank, walk laterally to one side 
- complete a full push up (can go on knees) 
- then bring up one hand at a time to complete shoulder taps 
- walk laterally to opposite side and repeat

Lateral plank walk, push-up, shoulder taps

Full Circuit

W11/D1 Upper Body 1

My arms are dead but in a good way. The movement changes and time constraints were perfect!

Elizabeth

Thank you so much. You kicked my whole ass!! LOL the best part was my daughter said, oh mom- I’ll work out with you! She KILLED it!!!

Erika

Great first workout since surgery 🙌🏻

W1/D1 Upper Body 1

Love this one! The curtesy lunges/ski jumps to burn it out at the end were killer!!

Sarah

Just found out we are going to Jamaica in 2 months. Still busy as ever with 3 kids, breastfeeding and working but I WILL make time for these. SO good.

Erica

I’m going to start calling this “death by LL” 😂☠️🤷🏻‍♀️😘😘

W1/D2 Lower Body 1

W1/D3 Upper Body 2

My legs are still sore from legs part 1 and now they are jello 🤣

Maddy

W1/D4 Lower Body 2

W1/D5 Full Body

W2/D1 Upper Body 1

Not me thinking the last set was going to be a break. Those jump squats 🥲

W2/D2 Lower Body 1

W2/D3 Upper Body 2

Burner towards the end my legs were jello!

Legs were burning on the last round! Great workout

W2/D4 Lower Body 2

Lacey

W2/D5 EMOM

Kristin

W3/D1 Upper Body

Only did two rounds, but whew! Great burn!

W3/D2 Lower Body

W3/D3 Upper Body 2

W3/D4 Lower Body 2

Great workout! Heart rate was high during every exercise. Quick and effective!

W3/D5 Full Body

W4/D1 Upper Body 1

W4/D2 Lower Body 1

W4/D3 Upper Body 2

W4/D4 Lower Body 2

I did not like you for this one during😂🫣, but wowza my body is loving you after. Freaking great workout!!!

W4/D5 Full Body

W5/D1 Upper Body 1

Timed workouts always leave me drenched in sweat. Great workout!

W5/D2 Lower Body 1

W5/D3 Upper Body 2

W5/D4 Lower Body 2

W5/D5 Core Circuit

W6/D1 Upper Body 1

Great workout! Timed ones really help me focus on form. It’s a sweaty one!

W6/D2 Lower Body 1

W6/D3 Upper Body 2

Quick but burner like I like them 🙌🏻

W6/D4 Lower Body 2

W6/D5 Core Circuit

W7/D1 Upper Body 1

Love the quickness but the burn too 🙌🏻

W7/D2 Lower Body 1

W7/D3 Upper Body 2

W7/D4 Lower Body 2

W7/D5 Core

W8/D1 Upper Body 1

W8/D2 Lower Body 1

Ok adding this to my fav list. Loved this one

W11/D1 Upper Body 1

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